CrossFit Ktown - CrossFit A: Gymnastics Skills (No Measure) A1: Handstand Hold: 30-45 seconds A2: Scapular Retractions: 10-15 reps A3: Inverted Hang to Lower: 3-5 reps B: Back Squat (EMOM 5: 70% x 3 reps, speed) C: Metcon (AMRAP - Rounds) Beep Test: 10 meter sprints on the minute Minute 1 - 1 ten meter sprint Minute 2 - 2 ten meter sprints, down and back Minute 2 - 3 ten meter springs, down-back-down etc.......until you can no longer complete the number of sprints for the minute you are in. Rest 3:00 50 burpees if out in first 5 rounds 40 if out between 6-8 rounds 30 if out between 9-11 20 if out between 12-14 10 if out between 15-16 5 if out at 16 +
Posted on: Wed, 31 Dec 2014 03:31:39 +0000